How many calories are in Jersey Mike's #14 Veggie sub?

November 29, 2025 •

3 min read

According to nutritional data, a regular-sized Jersey Mike's #14 Veggie sub on wheat bread contains approximately 940 calories. This vegetarian sandwich, known for its mix of fresh vegetables and cheeses, has a surprisingly high caloric content depending on the bread, size, and toppings chosen.

Quick Summary

The calorie count for a Jersey Mike's #14 Veggie sub varies significantly based on bread type, size, and the addition of optional dressings. The sub's nutritional profile is influenced by its medley of cheeses and fresh vegetables, making the final tally dependent on customer choices.

Key Points

Standard Calorie Count: A regular #14 Veggie sub on wheat bread with 'The Juice' contains approximately 940 calories.
Size Matters: The Mini size offers a much lower-calorie option, around 430 calories, while the giant size is significantly higher.
Bread Type Impacts Calories: Choosing a seeded Italian bread increases the calorie count slightly compared to wheat or white bread.
Modify for Fewer Calories: Skipping 'The Juice' (oil and vinegar), reducing cheese, or ordering the sub 'In a Tub' can drastically lower the overall calories.
Nutrient Breakdown: The sub is surprisingly high in fat, primarily due to the cheese and olive oil, with a macronutrient profile of around 54% fat for a regular on wheat.
Official Source: The most precise nutritional data is available on the Jersey Mike's official website or a trusted nutrition database.

A Detailed Look at the #14 Veggie Sub's Calorie Content

When you order the #14 Veggie sub from Jersey Mike's, the final calorie count is not a single, fixed number. The total can shift dramatically based on the size of the sub, the type of bread you select, and whether or not you add toppings like oil and vinegar. This information is crucial for anyone monitoring their intake, whether for weight management or general health.

The Standard Build and Calorie Breakdown

The standard #14 Veggie sub features Swiss, Provolone, and green bell peppers, onions, lettuce, and tomatoes. The default preparation includes 'The Juice' (red wine vinegar and olive oil blend), which adds a significant number of calories. For a regular-sized sub on wheat bread, the total calorie count is reported to be around 940 calories. The macronutrient breakdown for this version is approximately 30% carbohydrates, 54% fat, and 16% protein.

Calorie Comparison: Bread and Size Options

The most significant factor influencing the calorie count, aside from the oil and vinegar, is the bread choice and sub size. Here's a comparative breakdown to help you make an informed decision:


Sub Option	Calories (Approx.)	Notes
Regular on Wheat	940	Standard size with the most common bread choice.
Regular on Seeded Italian	970	Slightly more calories due to the different bread.
Regular on White (without oil/vinegar)	660	A lower-calorie base before adding 'The Juice.'
Regular on Rosemary Parmesan (without oil/vinegar)	690	Adds flavor but more calories than the basic white bread.
Mini on Wheat	430	A smaller portion for a lighter meal.
Giant on Wheat	Varies	The giant size is nearly double the regular, so expect a significant calorie increase.
In a Tub (no bread)	Substantially lower	Removing the bread drastically reduces carbs and total calories.

Tips for Reducing Calories

For those looking to enjoy the delicious flavors of the #14 without the high calorie count, several modifications are possible:

Hold the Oil and Vinegar: 'The Juice' adds a considerable amount of fat and calories. Opt for just vinegar or ask for it on the side so you can control the portion.
Choose a Different Bread: As the table shows, bread choice impacts the total. The Gluten Free bread has a different calorie profile, and going 'In a Tub' is the lowest-calorie option.
Adjust Your Cheese: The #14 comes with Swiss and Provolone. You can ask for a smaller portion of cheese or eliminate one to shave off some calories.
Order a Mini Size: The Mini is a much more manageable portion for a meal and significantly reduces the total calories.
Load Up on Veggies: Add extra lettuce, onions, and bell peppers for bulk and fiber without adding significant calories.

The Importance of Macronutrients

Beyond just calories, understanding the macronutrient profile can inform your dietary choices. The #14 Veggie sub, especially with oil and cheese, is surprisingly high in fat. This is important for individuals on specific diets, such as a low-fat or low-carb plan. Even without meat, the saturated fat content from the cheese can be high. Comparing the regular sub on wheat (940 calories) to the 'In a Tub' option (calories will vary depending on toppings, but significantly lower) illustrates the impact of the bread alone.

Conclusion

The Jersey Mike's #14 Veggie sub is a flavorful and satisfying sandwich, but the calorie count is not one-size-fits-all. A regular sub on wheat bread with standard toppings contains 940 calories, with other bread and size options offering different nutritional values. By being mindful of your bread choice, size, and added condiments, you can easily adjust the calorie intake to align with your dietary goals. Utilizing Jersey Mike's official nutritional information or a reliable food database is the best way to get the most accurate, up-to-date data for your specific order.

Here is a direct link to the Jersey Mike's official nutritional information page.

Frequently Asked Questions

A mini-sized Jersey Mike's #14 Veggie sub on wheat bread has approximately 430 calories.

A regular Jersey Mike's #14 Veggie sub on white bread, ordered without the standard oil and vinegar ('The Juice'), contains around 660 calories.

For a regular #14, the wheat bread version has around 940 calories, while the white bread version without oil and vinegar is 660. The full comparison depends on whether 'The Juice' is included and the exact bread specifications.

Yes, you can significantly reduce the fat by asking to hold the olive oil and vinegar ('The Juice'). You can also ask for less cheese to further lower the fat content.

To make the #14 Veggie sub low-carb, order it 'In a Tub' without the bread. This will contain only the fillings, which drastically reduces the carbohydrate count.

Yes, Jersey Mike's provides comprehensive nutritional information on its official website, which can be used to customize your order and calculate calories.

The primary calorie sources are the bread, the cheeses (Swiss and Provolone), and the olive oil blend that makes up 'The Juice.' Removing or reducing these can help lower the total calorie count.